Comparing Nutrients in 7 ounces Almonds VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Corn Bran	9%	2%	89%

Macro Nutrients

	Almonds	Corn Bran	Recommended Dietary Allowance
Energy	39.6% 1149kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	131% 170g	130g per day for Men 19-50 years
Sugars	12% 8.63g	0% 0g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.3% 0.22g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	413% 157g	38g per day for Men 19-50 years
Protein	75% 42g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	34% 5.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Corn Bran	Recommended Dietary Allowance
Calcium	53.4% 534mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	54.7% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	92% 7.36mg	69.2% 5.54mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	12% 0.28mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	59.5% 32.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.25% 9.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Corn Bran:

• Almonds have 20.5 times more Vitamin B1, 11.4 times more Vitamin B2, 1.3 times more Vitamin B3, 11 times more Vitamin B9 and 61 times more Vitamin E than Crude Corn Bran.
• While Crude Corn Bran contains 1.4 times more Vitamin B5 than Almonds.
• Both Almonds and Crude Corn Bran have similar amounts of Vitamin B6 per 7 oz.
• Both Almonds as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Corn Bran:

• Almonds have 6.4 times more Calcium, 4.2 times more Copper, 1.3 times more Iron, 4.2 times more Magnesium, 15.6 times more Manganese, 6.7 times more Phosphorus, 16.7 times more Potassium and 2 times more Zinc than Crude Corn Bran.
• While Crude Corn Bran contains 4 times more Selenium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 2.6 times more Energy, 54.3 times more Fat, 29.2 times more Saturated Fat, 30.2 times more Omega 6, more Sugars and 2.5 times more Protein than Crude Corn Bran.
• While Crude Corn Bran contains 4 times more Carbohydrate and 6.3 times more Fiber than Almonds.
• Both Almonds as well as Crude Corn Bran have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.